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WOD ARCHIVE

  • 04/04/2013 WOD

    By admin | In WOD | on April 4, 2013

    Thursday 04/04/2013 Skill Practice: Chest to Bar Pull Ups WOD: Six Rounds for Time 5 Hang Squat Clean @ 65% 1RM Clean 7 HSPU 9 V-Ups

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  • 04/03/2013 WOD

    By admin | In WOD | on April 3, 2013

    Wednesday 04/03/2013 Gymnastics: 5 x 5 Strict Chin Ups Use bands or weights to make 5 reps challenging Pull up every 2 minutes: Strength: EMOM 7 minutes 2 Deadlift @ 80% 1RM Concentrate on perfect form!! WOD: AMRAP 10 minutes 10 OH Walking Lunges, 45/25 plate (each leg) 15 Sit Ups Run 200m  

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  • 04/02/2013 WOD

    By admin | In WOD | on April 2, 2013

    Tuesday 04/02/2013 Gymnastics: 5 x ME Ring Dips Subs: Feet on Plyo-box or 2 10 second static holds Dip every 2 minutes WOD: Three Rounds of 10 KB snatch, 55/35, alternating 20 air squats Run 800m Three Rounds of 10 KB snatch 55/35 alternating 20 air squats The run is to be completed after you […]

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  • 04/01/2013 WOD

    By admin | In WOD | on April 1, 2013

    Monday 04/01/2013 Gymnastics: 5 x ME Strict Chin Ups *ME = Max Effort Pull up every 2 minutes Use bands as needed Strength: 7 Snatch Complex @70% 1RM One complex = Snatch High Pull (collar bone high) + Power Snatch + OHS Perform in this order: High Pull-return to ground-Power Snatch-OHS Lift every 2 minutes […]

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  • 03/29/2013 WOD

    By admin | In WOD | on March 29, 2013

    Friday 03/29/2013 WOD: CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound Clean and jerk, 12 reps […]

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